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healthy sweet red bean soup recipe

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Ingredients

Adjust Servings:
2 cups red beans ( azuki beans )
8 cups water
3 tablespoons brown sugar
1 piece dried tangerine peel

Nutritional information

410
Calories
9g
Protein
75
Carbohydrates
8g
Fat

healthy sweet red bean soup recipe

Cuisine:
  • 9 hour 15 minutes
  • Serves 8
  • Medium

Ingredients

Directions

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Red bean soup is thick, sweet and chewy Asian plate, made with pre-soaked azuki beans, brown sugar, and seasoned with tangerine peel, Red bean soup is served with a variety of additional items like sticky rice balls and tapioca pearls. Red bean soup is low in calorie and full of nutritional elements, like fibre, protein, low glycemic carbohydrates, and high profile of vitamins and minerals like iron, folates, vitamin k and rich in antioxidants, the simple ingredients and the easy recipe make it popular among the Asian populations, and worldwide.

Recipe notes

1- Soaking the red beans is necessary, the legumes contain fibrous materials called Phyto-lignans, which is hard to digest, and could harm the digestive system, Eating raw red beans may cause toxicity, as eating raw or undercooked beans can lead to symptoms that indicate food poisoning like Vomiting and diarrhoea, which may occur two to three hours after consumption. High concentrations of the protein haemagglutinin are involved. The toxicity of raw red kidney beans is related to their levels of haemagglutinin – around 37,000 to 53,000 units per gram in their dry state, Soaking the red beans overnight and cooking the beans on medium heat for long period guarantee the full elimination of the haemagglutinin.

Healthy Advice

1- Red beans are rich in protein as 100 grams of boiled red beans contains almost 9 grams of protein which ranks in spot number one as the richest plant-based protein
2- The carbohydrates in red beans are slow-release carbs with a significant low glycemic index which results in optimal glycemic control for people with type 2 diabetes.
3- Kidney beans are high in fibre, as it contains a significant amount of resistant starch, and insoluble fibres called alpha-galactosides. The insoluble fibres and the resistant starch are considered prebiotics, which helps to enhance the gut flora and restores the balance of the good bacteria in the colon, boosting the digestion and the immune system.
4- Red beans have a high profile of vitamins and minerals, Including Folates, Iron, Copper, Manganese, Potassium, Vitamin K.

Steps

1
Done

First, Rinse the red beans in water, then Pre-soak the red beans in water overnight if you are using the ordinary cooker. For high-pressure cooker, you can soak it for 8 hours.

2
Done

Drain and wash the beans from the soaking water, then transfer it into a medium-sized pot. Add 8 of freshwater. Boil them for 15 minutes, then let the beans simmer for 1 hour.

3
Done

Add the dried tangerine peel for seasoning and let it boil with the red beans.

4
Done

When the beans are squeezable, and near cooked, add the brown sugar, and let it cook on low heat till the soup gets thick.

admin

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